"1-800-Macho-Man" | Running + Barbell Macho Man or Dumbbell Macho Man

0:00 - Intro
0:08 - Demonstration
1:06 - Capacity Builder (Chest to Bar Pull Ups)
2:22 - Warm Up
3:38 - Mobility
"1-800-Macho-Man"
3 Rounds:
800 Meter Run
5 Rounds of “Macho Man” (135/95)
1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks
Home Gym: 50's/35's Dumbbells
Capacity Builder
AMRAP 12:
Chest to Bar Pull-ups
(On the 0:00, 3:00, 6:00, and 9:00):
300 Meter Row
15 Kipping Handstand Push-ups
WARM-UP
Warmup Jog
200 Meters Easy
Plate Warmup
30 Seconds Each
Plate Hops
Plate Counterbalance Squats
Plate Hops
Plate Lateral Squats
Plate Hops
Plate Ground to Overhead
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
DEMO VIDEO: • CompTrain Barbell Warm Up
MOBILITY
Wrist Stretch: 30 Seconds Each Direction
Table Top Stretch: 1 Minute
Barbell Front Squat Hold: 30 Seconds